Turmeric Chicken Tenders with Sweet Potato and Carrot Fries
5+ colorSTHE WHY BEHIND THIS RECIPE
This is my take on a perfect chicken tender and a little dupe on the Erewhon Turmeric chicken tenders, where IYKYK if you don’t, your wallet is better off for it 🤣 We all need to either feed our inner child, or perhaps actually feed our kids but most chicken tenders are filled with refined grains and seed oils. Not these!
This recipe uses lupin flakes which I believe is a must-have pantry staple. They are a perfect breadcrumb replacement for chicken tenders, but you could also use them in meatballs, meatloaf, crab cakes, stuffed mushrooms, mac and cheese, gazpacho — the list goes on! These lupin flakes are grown in Australia without the use of any pesticides and Chef’s Kiss tests them to ensure no heavy metals. They are high in fiber and protein and you can use code SONJA for 20% off.
In the recipe you’ll find numerous ways to make these tenders - from shallow pan-frying and then baking, to air frying, to just baking. The crispiest way in my opinion is the shallow pan-fry and then finishing off in the oven.
I also love a “fry” option that is nutrient dense and a bit more blood sugar friendly - which is exactly what this sweet potato and carrot fry combination is all about. Add some herbs on top for a little extra color and zhuzh and you’’ll soon be making these sweet potato carrot fries for many meals.
Yields: 4 servings
Total time: ~60 minutes
Prep time: 15 minutes
Cook time: 30 - 35 minutes
WHAT YOU NEED
TOOLS
Sauté pan for frying or air fryer
Note: I currently don’t have an air fryer that I love, but am going to keep experimenting!
Spider strainer (optional)
INGREDIENTS
CHICKEN TENDERS
1 pound boneless, skinless chicken thighs or breasts, cut into strips (organic, air chilled preferred)
1 ½ tsp sea salt (for seasoning)
Dry mixture:
¾ cup lupin flakes (SONJA for 20% off)
¼ cup arrowroot starch
1 ½ tsp sea salt
2 tsp turmeric
1 tsp garlic powder
1/2 tsp paprika
Wet mixture:
2 eggs
1 tbsp lime juice
For serving:
Flakey sea salt
Coconut flakes (optional)
HONEY MUSTARD DIPPING SAUCE
¼ cup greek yogurt (I used Wallabys)
¼ cup dijon mustard
1 tbsp honey (I used Lineage, SONJA10 for 10% off)
1 tsp salt
½ tsp paprika
½ lemon (juiced) or 1 tbsp lemon juice
ROASTED SWEET POTATO & CARROT FRIES WITH HERBS
2 medium to large sweet potatoes, cut into fries (I like doing one Japanese sweet potato and one garnet or classic sweet potato)
4-5 large carrots, cut into fries
1 tbsp arrowroot starch
½ tsp garlic powder
½ tsp onion powder
1 tsp salt
3 tbsp olive oil
¼ cup fresh herbs of choice (e.g., parsley, cilantro, thyme, rosemary, chives) for topping
HOW TO DO IT
1. Prep the Chicken
Pat the chicken strips dry and season with 1 ½ tsp sea salt.
Place in the fridge for at least 1 hour (if time allows) to enhance flavor and moisture. Salt alters the protein structure of the meat, preventing it from tightening too much during cooking and helping you get a more tender tender. BUT if you don’t have time, just salt them right before you make the tenders.
2. Prepare the Fries
Preheat the oven to 425°F.
In a large bowl, toss the sweet potatoes and carrots with 1 tbsp arrowroot starch, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp salt, and 3 tbsp olive oil until well coated.
Spread them out in a single layer making sure they aren’t crowded. Use two pans if needed!
Bake for 30-35 minutes, flipping halfway through, until golden and crisp. In the meantime, you can start working on the chicken tenders.
Once out of the oven, sprinkle with ¼ cup of fresh herbs of choice (I like chives and parsley).
3. Coat the Chicken
Prepare the dry mixture by combining 3/4 cup lupin flakes, 1/4 cup arrowroot starch, 2 tsp turmeric, 1 1/2 tsp salt, 1 tsp garlic powder, and 1/2 tsp paprika in a shallow dish.
In a separate dish, whisk together the 2 eggs and 1 tbsp lime juice for the wet mixture.
Dip each piece of chicken into the wet mixture, allowing excess to drip off, then coat thoroughly in the dry mixture.
4. Cook the Tenders – Choose Your Method!
Option 1: Shallow Pan-Fry, Then Baked (Best for Ultra-Crispy Texture)
Turn oven down to 400°F.
Heat avocado oil or beef tallow in a pan over medium-high heat (enough to coat the bottom of the pan by about 1/4 inch).
Fry the chicken for 30 seconds per side, just until golden brown.
Transfer to a wire rack on top of a baking sheet and bake for 8-12 minutes until fully cooked (internal temp 165°F).
Option 2: Baked (Easy Cleanup)
Turn oven down to 400°F
Place the coated tenders on a wire rack on top of a baking sheet.
Lightly spray or brush with avocado oil on top of the tenders for crispiness.
Bake for 20-22 minutes, flipping halfway through, until golden and cooked through.
Option 3: Air Fryer (Crispy Without Oil)
Preheat the air fryer to 375°F.
Arrange tenders in a single layer in the air fryer basket.
Cook for 10-12 minutes, flipping halfway, until golden brown and crispy.
5. Make the Honey Mustard Sauce
In a small bowl, whisk together 1/4 cup greek yogurt, 1/4 cup dijon mustard, 1 tbsp honey, 1 tsp salt, 1/2 tsp paprika, and 1/2 lemon juiced until smooth. Taste test and adjust to your liking!
6. Serve & Enjoy!
Plate the crispy chicken tenders alongside the herb-roasted sweet potato and carrot fries.
Serve with honey mustard dipping sauce and/or some Primal Kitchen ketchup on the side!
SWAPS, TIPS & TRICKS
Swaps:
Lupin flakes → Almond flour, ground flaxseeds, or gluten-free breadcrumbs - note I have NOT tried these, so if you do, please let me know how it turns out!
Arrowroot starch → Tapioca starch, cassava flour, or cornstarch
Turmeric → Curry powder, smoked paprika, harissa (for a totally different flavor profile! play around with it!)
Paprika → Smoked paprika, cayenne (for more heat), or chili powder
Greek yogurt → Coconut yogurt (for dairy-free) or avocado-oil mayo
Dijon mustard → Spicy brown mustard, whole-grain mustard, or yellow mustard
Honey → Maple syrup but use 1 little less since maple syrup is sweeter tasting generally than honey
Lemon juice → Apple cider vinegar or lime juice
Sweet potatoes → Butternut squash, parsnips, potatoes, or yuca
Carrots → Parsnips or turnips
Baked on wire rack → Bake directly on parchment paper (but won’t be as crispy)
Tips:
Why bake them on top of a wire rack?
Better air circulation – The heat can circulate around the chicken, preventing soggy bottoms.
Even cooking – The tenders cook more uniformly since they aren’t sitting directly on a surface.
Crispier coating – The bottom stays as crispy as the top.
If using a wire rack: spray it first with a little oil to prevent sticking
Nutritional Info
Per serving, yields 4 servings
Calories: 540
Carbohydrates: 50g
Fiber: 17g
Net carbs: 33g
Protein: 41g
Fat: 20g
Sodium: 2706mg
Sugar: 15g
